S&C

Exercises

Skipping	120s
Bicep Curls	2 x 10 (3kg)
Plank	2 x 60s
Glute Bridge	2 x 10
Tricep Dips Dumbbells	2 x 10 (3kg)
Dead Bugs	2 x 10
Goblet Squat	2 x 10 (3kg)
Bent Over Row	2 x 10 (3kg)
Russian Twist	2 x 10
Split Squat	2 x 5
Shoulder Press	2 x 5 (3kg)
Single Leg Calf Raises	2 x 10
Single Leg Deadlift	2 x 5

TIMER

COACH NOTES

If you’re smashing out a PT with Sarah then this can take a backseat. Or if you were feeling super awesome you could do both 🤔

Coach Simon

RUNNER FEEDBACK

I have today off work so did this in the morning, because I could! 😀 Besides, my family pissed me right off yesterday evening and I didn’t feel like doing it then. Grrr. Nice little session and through in a couple of extras I.e. wheel of pain!

Philippa Windsor

COACH FEEDBACK

I saw the wheel of pain in the photo. Never realised that’s what it was called. Families are there to piss us off right? Well sometimes anyway. But great work on getting this done and making the most of your day off. Awesome work Philippa.